SATURDAY’S PARTNER WOD

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)Mountain RunMobility & DynamicsTrainers Standard (No Measure)Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.WOD ()Metcon (AMRAP - Rounds and Reps)Have continuing clock going up to 20 min Cat 1 10 MIN EMOM -10 Grasshoppers (L+R equals 1 rep) -10 V Sit-ups *Partner 1 does one movement while Partner 2 does the other, switch off every minute! THEN IMMEDIATELY TO 10 MIN AMRAP: -50 Power Snatches 95/65# -50 Toes 2 Bar -50 Power Cleans 95/65# *1 partner works at a time. Partners switch back and forth with the reps. Cat 2 Same as Cat 1.

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FRIDAY’S WOD

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)2 Rounds -200m Run -30 Sec Deep Couch Stretch (Each leg)Skill WorkWarm-up (No Measure)Skill/Arm Stability Set the clock for 6 min and athletes will accumulate 3 min total with their arms in a locked out position with the movement according to their category. Athletes can rest as many times as they want as long as in the end of the 6 min, they accumulate up to 3 min with their arms in a locked out position. C1- Handstand against wall C2- Rings C3- Rings w/ band or Push up position C4- Push up positionWODMetcon (AMRAP

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Week Four/ Day Fifteen

CrossFit Uncensored - 6 Week ChallengeWarm-upW7: 2 Rounds (No Measure)200 M Run 10 Grasshopper 5 Air SquatsSkill WorkWarm-up (No Measure)Review: Thruster Trainer Reference: https://youtu.be/aea5BGj9a8Y Clean: Trainer Reference: https://youtu.be/EKRiW9Yt3PsWODMetcon (Time)20-15-10-5 Thrusters BurpeesAfter PartyMetcon (AMRAP - Reps)Death by Ab-Mat Sit-ups: With a continuously running clock perform: 1 Ab-Mat Sit-ups in the first 1 min 2 Ab-Mat Sit-ups in the second 1 min 3 Ab-Mat Sit-ups in the third 1 min ... Continuing this for as long as you are able.

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THURSDAY’S WOD

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)Dodgeball*Trainer's choice if there's not enough athletes.Mobility & DynamicsTrainers Standard (No Measure)Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.WODMetcon (Time)For Time: Cat 1/2 •100 Double Unders •80 Overhead Walking Lunges 45/35# •40 Push Press 75/55# •20 Box Jumps 24/20” Cat 3 •100 Double Unders or 200 Singles •80 Overhead Walking Lunges 25/15# •40 Push Press 65/45# •20 Box Jumps 20/16” Cat 4 •100 Singles •80 Walking Lunges •40 Push Press 45/33# (Scale lower if needed) •20 Box Jumps or Step ups 16/12”RecoveryCoaches Choice (No Measure)Whatever they come up with...you do! Yay!

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Week Five/ Day Fourteen

CrossFit Uncensored - 6 Week ChallengeWarm-upW2: Partner Med Ball (No Measure)200 M Medball Run 10 reps of: MB Burpees MB Sit-ups MB Front Squats Wallballs 200 M Medball Run *Partner's run together, but only one runs with the ball. Completes a burpee then throw the ball to your partner B. Partner B completes a burpee then throws back to partner A. Keep going till you complete each rep for each movement. Partners finish last run tgether, but partner that didn't run with the ball the first time, runs with the ball.Skill WorkDEMOS (No Measure)Review: Press Trainer Reference: https://youtu.be/xe19t2_6yis Push Press

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